Pot Roast Hash

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Pot Roast Hash makes a great low FODMAP brunch or dinner and it’s an easy way to use up leftover pot roast. It’s a nice change from the usual pork breakfast and only takes a few minutes longer than scrambled eggs. You can also saute some vegetables to throw in with it, such as bell peppers, kale, or asparagus tips if you’re on either diet, or also canned button mushrooms (this is the only kind that’s FODMAP approved) or spinach if you’re not. You could top it with some of my low FODMAP Salsa, if you aren’t on the low histamine diet. Often, I round this dish out with a dish of fresh fruit.

*Note: This recipe requires some modification for low histamine dieters. Questionable items are noted.

Pot Roast Hash

  • 1 teaspoon butter
  • 6 ounces leftover pot roast, cut into 1-2” chunks
  • 4 large eggs (yolks only for LH)
  • 2 servings low FODMAP tater tots
  • 2 ounces shredded low FODMAP cheese (omit for LH)
  • Salt and pepper (omit pepper for LH)
  • 1 tablespoon diced scallions (dark green part only)

Cook tater tots in oven according to package directions. Heat skillet over medium heat and coat with butter. Crack eggs into a medium bowl with a few dashes of salt and pepper and whisk until frothy. Pour beaten eggs in skillet and allow to cook until edges are firm, 3-4 minutes, before scraping up cooked portion with a spoon. Continue to cook and gently turn eggs until no longer runny.

Add chunks of pot roast and tater tots, along with more salt and pepper, stirring occasionally until heated through. Top with shredded cheese and cover 1-2 minutes to melt the cheese.

Dish onto plates, top with scallions and serve hot.

Prep time: 15 mins

Serves: 2

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Pot Roast Poutine for Two

This FODMAP approved recipe is easy to make with leftovers from my Beef Pot Roast in Red Wine Sauce. No, it’s not traditional poutine and yes, but all may be forgiven once you taste the pure gravy bliss. It provides more protein than traditional poutine and none of the high FODMAP ingredients likely to upset spoonie tummies. Best of all, it’s really easy, so you won’t get worn out cooking.

If you have the energy, you could make your own fries. It’s really up to you how much time you want to invest and I’m sure it would be heaven over fresh cut fries, but I like to save this recipe for a limited spoons kind of day, so I generally use organic frozen fries and still tastes divine.

To make it low FODMAP, I excluded high fructans such as garlic and yellow onion, opting instead for the safe, dark green part of the scallion. You also want to take care with your cheese selection. If you use cheddar cheese curds, they’re probably okay, but beware of softer whey cheeses such as farmers, ricotta, and cream cheeses. The easiest way is to check the carbohydrate content on the back:

If you have a hard time finding cheese curds (I found these at the Kroger deli section for 99 cents), then try crumbling some white cheddar cheese in bar form. It works out great and gives it tgat authentic look of curds.

It’s important to note that you can’t just make the red wine sauce and pour it on the fries without it having first cooked with the pot roast. It’s an important step and tastes a good deal different without the juices of the pot roast included. However, you could add 1 cup low FODMAP beef stock to it, let it simmer down and you’ll probably get something close, but this is just a theory.

Pot Roast Poutine for Two

  • 8 ounces frozen organic French fries
  • 6 ounces fully cooked pot roast
  • 1 ½-2 cups Red Wine Sauce
  • 2 ounces cheese curds
  • 2 tablespoons fresh chopped scallions (dark green parts only)

Cook fries according to package directions while you prep meat, cheese and gravy.

In a small saucepan over medium low, reheat the red wine sauce, whisking until smooth and allowing it to simmer if it needs to thicken. Stir occasionally. Be careful not to thicken it too much, but if you do, simply add a little water and whisk until smooth.

Cut pot roast into bite sized chunks and place in a microwave safe dish. Cover in plastic.

When fries are ready, microwave beef covered in plastic for 1 min to 1 min 30 secs while arranging fries on individual plates. Top with beef and cover with gravy. Sprinkle with cheese curds and scallions. Serve hot.

Serves: 2

Prep time: 20 minutes

Twice Grilled BBQ Burritos

The idea behind these burritos is a marriage of a fajita and a burrito and the results are a collision of YUM! You can use just about any traditional fajita item you’d like to stuff it with, but to keep it low FODMAP, of course you want to stick mostly with protein rather than carbohydrates.

Many millennia ago, there was a Mexican restaurant that used to make a simple, but much loved burrito of mine. When they went out of business, I missed it so much I figured out how to make one myself. This is the result, minus the onions that originally went into it and with a slight scale down to the amount of cheese that I once used.

Twice Grilled BBQ Burritos

  • 2 tablespoons olive oil, divided
  • 6 oz chicken breast, frozen pre-cooked chicken strips, or sirloin steak
  • ½ red bell pepper, cut into thin strips
  • 2 burrito size flour tortillas (gluten-free is fine)
  • 2 ounces mild cheddar or monterrey jack cheese
  • Low FODMAP Barbeque Sauce
  • Lactose-Free Sour cream (optional)

In a large skillet over medium-high heat, and 1 tablespoon oil and grill the chicken breast, strips or sirloin steak to desired doneness (the chicken you want to cook through, the steak is usually good done to medium so it isn’t too done but isn’t too bloody, either), adding bell pepper strips in last few minutes of cooking. Remove skillet from heat and scrape away any debris, but reserve skillet.

Using a cutting board and steak knife, cut the chicken breast or steak into fajita style strips. Layer meat and peppers in the center of your tortillas and top with 1 ounce of cheese. Drizzle with barbeque sauce. Fold into burritos.

Place pan back over medium heat, allowing it to heat 3-5 minutes, so pan is fully heated. Add remaining oil and lay burritos in the pan seam side down. Allow to cook 2-3 minutes before flipping. Burritos should be golden brown and crispy. Flip tgem seam side down and drizzle with more barbeque sauce. Transfer to plate and top with a dallop of sour cream, if desired.

Serves: 2

Prep Time: 20-30 mins

Provençal Beef Stew with Olives

This dish is representative of Provence, France and is adapted from a recipe found in Lynn Alley’s “The Gourmet Slow Cooker.” It has a very rich, distinct flavor and I dare say one must love green olives for this recipe, but it’s one of my very favorites and works out quite well with the modifications necessary to make it a low FODMAP meal. Its unique flavor profile comes from a melding of green olives, tomatoes and dijon, which comes together beautifully as a rich sauce for this tender beef dish.

Provençal Beef Stew with Olives

  • ½ cup all purpose wheat or gluten-free flour
  • 1 tsp ground sea salt
  • 2 ½ lbs beef stew meat, cut into 1 ½ cubes
  • 2 to 3 Tbsp olive oil
  • ¼ tsp thyme
  • ½ tsp rosemary
  • 1 cup white cooking wine
  • 1 14 ½ oz can crushed tomatoes
  • 2 tbsp Dijon mustard
  • Fresh ground black pepper
  • ¼ cup green olives, sliced

Combine flour and salt in resealable bag and toss with meat to coat completely. Heat oil in a large sauté pan and add meat to cook, browning on all sides, in batches, if necessary. Transfer meat to slow cooker.

Reduce heat to medium. If pan is too dry, add 1 tablespoon oil and 1 tablespoon flour and mix into a paste. Whisk in wine and scrape up any browned bits with a spoon. Stir in tomatoes , Dijon and dried spices. Cook, stirring frequently, until sauce thickens somewhat. Pour sauce over the meat in the slow cooker.

Cover and cook for 3-5 hours, until the meat is tender. Stir in the olives 5-10 minutes before serving. Ladle into soup bowls, over potatoes or egg noodles.

Serves: 6

Prep Time: 25 mins

Cook time: 1 hour

Salisbury Steak

Salisbury steak is a dish my mother occasionally made when I was a kid that I came to miss as an adult. If you aren’t familiar with it, it’s a lot like mini meatloaves in gravy, rather than a meatloaf with ketchup on top and it’s a great way to fancy up a ground beef meal. I learned to make it from my mother and luckily she didn’t rely on tricks like using onion soup packets. Instead, she used her meatloaf recipe as the basis for her Salisbury patties. All I had to do was remove the onion and garlic. For the gravy, I had to learn to make my own, as she always used a jarred version. While many people seem to be rather intimidated by gravy-making, it’s really quite simple once you get used to it. Since it does a lot to dress up meat, I highly recommend it to keep the bland food blues away for us FODMAPers. It can be done with either flour or cornstarch, so there are options depending on your FODMAP tolerance.

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Salisbury Steak

  • 1 tablespoon olive oil
  • 1 lb ground beef
  • ½ cup crushed crackers or low FODMAP breadcrumbs
  • 1 egg
  • ¼ cup water
  • 2-3 dashes Worcestershire sauce
  • 1 teaspoon oregano
  • ½ teaspoon dried mustard
  • 1 teaspoon salt
  • ½ teaspoon pepper

For gravy:

  • 2 tablespoons butter
  • 2 tablespoons cornstarch
  • 2 cups Low FODMAP Beef Stock
  • Dash of Worcestershire
  • Salt and pepper

In a medium mixing bowl, combine ingredients for Salisbury steak (except oil), mixing so that all tge ingredients are well distributed through the meat. Heat oil in a large skillet over medium-high heat. Form meat mixture into 4 patties and place in skillet, browning on both sides for 3-5 minutes each. Reduce heat to medium-low.

For gravy, melt butter in a small sauce pan over medium heat. Add cornstarch to butter, mixing into a paste. Whisk in beef stock, being careful to remove lumps. Add Worcestershire, salt and pepper. Pour gravy over patties and cover. Simmer 15 minutes, turning once. Gravy will thicken as it cooks.

Serve with mashed potatoes or egg noodles and a vegetable.

Serves: 4

Prep Time: 15 mins

Cook Time: 15 mins